How’s your sleep hygiene been lately?
You take great care in your personal hygiene, but when was the last time you considered your sleep hygiene? Just as it’s important to care for your physical body every day, it’s also important to mind your sleep behaviors.
Do you have an environment in your bedroom that is conducive to sleep? Bright light, lots of noise, high EMF’s, etc., all work against you when you’re trying to rest. It’s important to keep the bedroom clean, calm, and inviting for a good night’s sleep. There are a few things to consider to make sure you’re optimizing the bedroom ambiance.
- Make sure the room is as dark as possible. Many studies have shown that even a small amount of light emanating from a nightlight, alarm clock, through a crack in the door or blinds, etc., can disrupt sleep. Try to achieve as dark a space as possible in your bedroom. Utilize ‘black-out’ curtains if needed, and an eye mask if there is still peripheral light or while traveling.
- Be mindful of noise. I prefer to use earplugs so I can drown out the entire world. Some people prefer to use white noise. I discourage this because it means you’re using some kind of technology- either a machine or app on your phone, for example. This will inherently add EMF’s of some sort to your bedroom of which we want to avoid. I also find the mind is better able to relax and let go of the day without any sound whatsoever. This might be challenging at first, but I encourage you to try. It just takes some time to ‘rewire’ the brain to get used to silence.
- Adequate temperature. Don’t keep the bedroom too hot, or too cold. You want a nice cool temperature for sleeping. You don’t want to be cold, but you do want the room slightly cool. The cooling air signals the brain that it’s nighttime, and the body can get into a deeper, more restorative sleep. If you find it challenging to get the right temperature over the course of the night, or your partner likes it cooler or warmer, consider investing in a Chili Pad or Ooler. These are cooling pads that you put underneath your sheets. They send water through tubes, and it cools or warms the surface. You adjust the temperature to find the exact sweet spot for you. The same company makes them both. The difference is that the Ooler is programmable so that you can change the temperature throughout the night. I like this option. Some people (like myself) go to bed being very cold, but then in the middle of the night wake up too warm. With the Ooler, you can set the temperature to be warmer at 10pm, and then program it to a cooler temperature for the middle of the night. It’s pretty ingenious. This has been a game-changer for many of my clients! If you want to check it out, visit their website here. Enter the code WHBHChili for 20% off the ChiliPad and WHBHOoler for 15% off the Ooler.
- Use the bed for sex and sleep only. Don’t use your bedroom for anything other than sleeping and sex. When you use the bedroom for other activities, say working, reading email, watching TV, looking at Facebook, or anything that is stimulating to the brain, you begin to associate that space with stimulation and alertness. When you go to bed at night, your brain is thinking about working or reading emails, not sleeping. The bedroom should be a sanctuary for rest. Treat it like one, and your brain will have an easier time slipping into that deep sleep you’re craving. Your bedroom should be your sanctuary. Decorate it with pleasing colors and bring in nature (plants, flowers, sunlight, fresh air). Create a luxurious environment that is pleasing and welcomes rest.
- Be comfortable! How old is your mattress? Do you need an update? If you don’t LOVE your mattress, it may be time to get a new one. You want your mattress to be so comfortable you can’t wait to go to bed. I recommend mattresses and furniture from White Lotus. They are eco-friendly, non-toxic, and handmade in the USA. Standard mattresses have dozens of chemicals, many of them known carcinogens. I find it extremely disturbing that these chemicals are allowed to be in an item that we spend a third of our lives on- AND put our faces right next to. It’s worth investing in a comfortable and chemical-free bed! White Lotus has been very generous and offered my followers 20% off all bedding and mattresses. Use the code COOKE at checkout.
- Don’t forget about the sheets! Are you using stiff, scratchy sheets on your bed? Are your comforter and blankets the softest most comfortable things you can find? If the answer is no, it may be time to invest in some quality bedding that you love. I personally love the handmade sheet sets from White Lotus. They are by far the softest and most comfortable sheets I’ve ever used. They don’t even need breaking in! Creating a comfortable sleeping environment will be one of the best investments you can make. If you like the items at White Louts, use the code COOKE to save 20%! I use their Kapok pillows, wool mattress topper, latex mattress, cotton futon, and sateen sheet set. I love them all!
- Consistent nightly routine. Going through the same actions each night, with consistency, helps the brain know that you’re settling down for sleep. Your nightly routine will be unique to you. It may include brushing your teeth, taking a warm shower or bath, laying out clothes for the next day, a relaxing meditation or yoga routine, locking all the doors, turning down the heat, etc. Don’t underestimate the power of routine!
Sleep hygiene is often overlooked or, for many, not even a consideration. If you’re struggling with sleep issues, this is an area that must be addressed. Need more help? Check out The Sleep Easy Method, an 8-week online program that addresses the root causes of sleep issues. I teach you WHY you’re not sleeping, and how to fix the problem once and for all!
As always, don’t hesitate to contact us if you need more guided help in getting your health back on track. We’d love to hear from you!
Cathy Cooke, BCHN, BBEC Holistic Nutritionist and Building Biologist is the founder of Whole Home and Body Health which provides EMF Assessments, Mold Testing, and Nutrition and Health Consulting located in Boise, Idaho. Cathy is available for consulting via skype and phone, and is also willing to travel as needed for home assessments. Schedule an appointment today!